5 High Protein Snacks -that aren’t yogurt or cottage cheese!

Simple, satisfying snack ideas from a Spokane nutritionist to keep your energy up and your protein on point.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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3 p.m. hits… you’re hungry… and you don’t know what to eat! You’ve heard somewhere that you should be eating high-protein snacks, but when you’re staring at your pantry, it’s hard to know what actually counts. Trust me—we’ve all been there.

As a Spokane nutritionist in a dietitian private practice, I often see clients who want simple, satisfying snacks that support energy, hormones, and muscle recovery. So here’s an easy guide (plus some snack ideas!) to help you feel your best.

Why Focus on Protein

Including protein in your snacks helps you:

• Stay fuller for longer

• Keep your energy steady between meals

• Support muscle recovery, maintenance, and growth

This becomes especially important for women navigating perimenopause or menopause. During these stages, estrogen levels naturally decline, which can lead to faster muscle breakdown, reduced sensitivity to carbohydrates, and slower recovery.

If you’re going through perimenopause or menopause, increasing your protein intake can make a big difference. You can still improve body composition, maintain lean muscle, and feel strong with the right nutrition plan. A personalized approach—like a perimenopause meal plan or nutrition menopause strategy—can help you meet your goals with clarity and confidence.

If you want support in this area, our dietitian team offers customized nutrition plans tailored to your lifestyle and goals.

What Counts as a High Protein Snack

A high protein snack typically contains 10–15 grams of protein and ideally pairs that protein source with a colorful fruit or veggie, a healthy fat, or a small portion of starch for balance.

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While I LOVE cottage cheese and Greek yogurt, I have heard so many women desperately seeking other options- either because of lactose intolerance or just being flat our bored of those options! If you are not one of those women, then eat away!!

If you’re struggling with how to eat to support your body during perimenopause or menopause, we can help build you a customized nutrition plan to support your weight and health goals!

5 High Protein Snacks

Tuna

Serving size suggestion: 1/2 can tuna has 10g of protein!!!

How to eat: pair with some whole grain crackers (for a couple more grams of protein) or veggies! I always like to flavor with pickle juice, mustard or lemon pepper!!

Other Tips:

• Low mercury brands are available. Safe Catch and Wild Planet are two!

• Choosing “chunk light” and “in water” will be a lower mercury choice over other options.

Edamame

Serving size suggestion: 1/2 cup shelled has about 10g of protein

How to eat: You can add all types of flavor, but I like to just add salt! Pair it with a rice cracker for a more robust snack!

Other tips:

• You can buy already shelled edamame in the frozen aisle of most grocery stores. This makes it a great snack to always have available.

Cheese Sticks

Serving size suggestion: 1 cheese stick has 7g of protein! Have two or eat with some whole grain crackers to get that 10-15g!

How to eat: With whole grain crackers and some fruit… you basically have a charcuterie board…not really, but…

Other tips:

• Cheese sticks are one of the few items I buy low-fat because nothing is added in them to keep them low-fat. They are just made with skim milk!

Roasted Chickpeas, Pumpkin Seeds & Popcorn:

Serving size suggestion: 1/4 cup roasted chickpeas have about 5g of protein. 2 TBSP of pumpkin seeds have 7g of protein.

How to eat: Use the serving size suggestions above and add some popcorn to make it a savory and crunchy snack!

Other tips:

• You can roast/pop your own of all of these OR buy them already prepared and make your own mix.

Ricotta Cheese:

Serving size suggestion: 1/3 cup of ricotta cheese has 7g of protein!

How to eat: Mix with some honey and serve on a piece of toast topped with fruit or use as a fruit dip!

Other tips:

• I know this is kind of like cottage cheese and Greek yogurt, BUT most people don’t know that it is also high in protein!

Nutrition During Perimenopause and Menopause

Nutrition plays a powerful role in how you feel through hormonal transitions. Many women notice changes in metabolism, muscle mass, sleep, and energy during perimenopause and menopause, and the right approach to eating can make a big difference.

Here’s what to focus on:

• Prioritize protein: Aim for a source of protein at every meal and snack to help preserve lean muscle and stabilize blood sugar.

• Balance your plate: Include colorful vegetables, healthy fats like avocado or olive oil, and fiber-rich carbohydrates to support hormones and digestion.

• Stay hydrated: Hormonal shifts can affect fluid balance—keep water or electrolyte drinks nearby throughout the day.

• Support gut health: Incorporate fermented foods like kefir, sauerkraut, or yogurt alternatives with probiotics to aid digestion and hormone metabolism.

Working with a Spokane nutritionist can help you find a realistic perimenopause meal plan that fits your preferences and lifestyle. Small changes—like adjusting your protein intake or meal timing—can have a big impact on energy, mood, and body composition.

Nutrition for Endurance Athletes

If you’re training for running, cycling, or any endurance sport, high-protein snacks are also key for recovery and performance. Nutrition for endurance athletes often includes a mix of protein and carbs to replenish glycogen and repair muscles after long sessions. Pairing protein-rich snacks with complex carbs like oatmeal, rice cakes, or fruit helps your body refuel effectively.

Whether you’re training hard, navigating hormonal changes, or simply trying to stay energized through the afternoon slump, a thoughtful approach to protein can make all the difference.

If you’re ready for a plan that’s designed just for you, reach out to work with a Spokane nutritionist who can help you build a sustainable, customized nutrition plan that fits your goals and lifestyle.

Easy Smoothie for Busy Mornings

A Quick, Balanced Breakfast from a Spokane Nutritionist

Mornings can feel hectic, but that doesn’t mean your nutrition has to suffer. As a Spokane nutritionist who works with clients through my dietitian private practice, I often recommend this easy, balanced smoothie as a quick meal option. It’s ideal for anyone looking for a healthy, satisfying start—whether you’re heading to work, managing a busy family morning, or training for a race.

This simple recipe supports both everyday wellness and performance goals. It’s balanced with complex carbohydrates, high-quality protein, healthy fats, and fiber—exactly what your body needs to stay fueled through the morning or a training session.

Why I Love This Smoothie

This go-to blend is a client favorite because it offers both great taste and performance benefits:

• Energizing Carbs: Rolled oats, berries, and banana offer a mix of quick and sustained energy—perfect for busy mornings or as part of your marathon fueling plan.

• Protein Boost: Greek yogurt and protein powder deliver the protein your muscles need for repair and recovery, especially if you’re following a nutrition plan for endurance athletes.

• Healthy Fats: Almond or peanut butter (or chia seeds) add satisfying creaminess and provide heart-healthy fats for long-lasting energy.

• Micronutrient Density: Baby spinach and berries pack in fiber, antioxidants, and essential vitamins—making this smoothie nutrient-dense and delicious.

• Grab-and-Go Friendly: Blends up in minutes and travels easily in a 24–32 oz glass or bottle—perfect for mornings when time is tight.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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How This Smoothie Fits Into a Customized Nutrition Plan

This smoothie is a great example of how small, consistent choices can fit into customized nutrition plans tailored to your goals. Whether you’re working toward balanced blood sugar, better recovery, or optimal performance, incorporating nutrient-dense meals like this one can make a big difference.

If you’re preparing for a local a big race like a marathon or looking to improve your everyday eating habits, a personalized Spokane marathon nutrition or perimenopause nutrition plan can help you find what works best for your body and schedule.

Fan Favorite Smoothie

Ingredients (serves 1):

• ⅓ cup rolled oats

• 1 cup frozen berries (any variety)

• ½ medium banana

• 2 handfuls baby spinach

• ½ cup nonfat Greek yogurt

• 1 serving whey or plant-based protein powder

• 1 tablespoon almond or peanut butter

• 1 cup milk (dairy or fortified plant-based

How to:

1. Add all ingredients to a blender.

2. Blend on high until smooth and creamy. Adjust liquid for desired consistency.

3. Pour into a to-go cup and enjoy!

As a dietitian, I love it when a meal is both practical and nutrient-packed. This smoothie is one of my go-tos because it’s delicious and highly customizable. Swap in different fruits, try a plant-based protein, or adjust your nut butter choice to chia or flax seeds. It’s a quick, reliable meal staple whether you’re heading to work or refueling after a workout.

BY: LORI LAVOIE MS, RDN, CDN

Healthy Homemade Popsicles

Balanced snacks for endurance athletes, hormonal health and daily fueling!

I don’t know about you, but I don’t think it gets much better than eating a popsicle in the backyard on a hot summer afternoon or evening! And while I have nothing against store-bought popsicles, I love the idea of having a treat that’s both refreshing and nourishing. As a dietitian private practice focused on real-life balance and customized nutrition plans, I’m always looking for ways to make food fun, delicious, and supportive of your health goals.

These popsicles include a balance of protein and fat, which helps keep you satisfied longer and provides sustained energy — perfect for kids, busy adults, or anyone looking to fuel their day the smart way.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Why Add Protein and Fat to Popsicles?

Including ingredients like Greek yogurt or milk adds a creamy texture and helps stabilize blood sugar levels — an important part of the nutrition guidance I emphasize in our customized nutrition plans. These simple additions make your popsicles not just a sweet treat, but a balanced snack that fits into a healthy lifestyle.

If you’re an active individual or part of our community interested in nutrition for endurance athletes, these recipes can also serve as a recovery snack after long runs, bike rides, or workouts. The combination of carbohydrates and protein supports muscle recovery and replenishes energy stores.

What You’ll Need

If you’re making popsicles at home, it’s helpful to have a popsicle tray. I have one similar to this and absolutely love it! You can also get creative with your ingredients — swap in your favorite fruits, juices, or dairy alternatives to make them your own.

Also, it is helpful to have a popsicle tray. I have one similar to this and I love it!

Tart Cherry Popsicles

Ingredients:

• 2 cups Greek yogurt

• 3/4 cup milk (or milk alternative)

• 3/4 cup tart cherry juice

• a dash of vanilla extract

• 1/4 cup dark chocolate chips

How to:

1. Mix all the ingredients together in a bowl.

2. Pour into popsicle molds. Fill molds about 3/4 of the way full. Add in popsicle sticks.

3. Freeze until frozen

4. Enjoy!

💡 Tip: Tart cherry juice has anti-inflammatory benefits and can help support better sleep — a great bonus for endurance athletes focused on recovery.

Fudgesicle

Ingredients:

• 2x 11.5 oz bottles of Fairlife Chocolate Milk

• 1 package of pudding mix

• 1/4 cup chocolate chips

How to:

1. Mix all the ingredients together in a bowl.

2. Pour into popsicle molds. Fill molds about 3/4 of the way full. Add in popsicle sticks.

3. Freeze until frozen

4. Enjoy!

These fudgesicles taste indulgent but still offer a good dose of protein for energy and satisfaction.

A Sweet, Balanced Way to Cool Off

Whether you’re fueling up after a long training session or just looking for a nutritious family treat, these popsicles are a simple way to add some balance to your summer. As a dietitian private practice, we love helping clients find creative ways to enjoy food while supporting their goals through customized nutrition plans — from general wellness to nutrition for endurance athletes.

Here’s to staying cool, nourished, and thriving all summer long!

Want More?!

Love simple, balanced recipes like this? You’ll love working with our team! At our dietitian private practice, we create customized nutrition plans to help you fuel your life—whether that’s for everyday wellness or athletic goals.

Simple and Versatile Granola Recipe for Lasting Energy

A Spokane Nutritionist’s Guide to a Balanced, Customizable Breakfast

As a dietitian working in a private practice, I’m often asked which breakfast cereals or granolas I recommend. The truth is, many commercial granolas are loaded with added sugars, refined oils, and lack meaningful fiber or healthy fats. That’s why I love this easy, nutrient-dense homemade granola. It’s a simple staple for anyone focused on endurance, recovery, or everyday balanced eating.

This recipe supports a marathon fueling plan and offers long-lasting energy for nutrition-focused runners and athletes. Whether you’re training for a race or just looking for a wholesome breakfast, this granola is a great addition to your customized nutrition plan.

Nutrition Highlights

Rolled Oats

• High in soluble fiber (especially beta-glucan) for heart and digestive health

• Low glycemic index for sustained energy

• Provides key micronutrients like magnesium, iron, and manganese

Sunflower Seeds & Pumpkin Seeds

• Great source of healthy fats and plant-based protein for endurance athletes

• Rich in vitamin E, magnesium, zinc, and selenium

• Pumpkin seeds provide tryptophan, supporting serotonin and mood balance

Coconut Oil & Maple Syrup

• Adds light sweetness and satisfying crunch

• Fewer added sugars than most granolas

• Free from refined oils

This simple granola is naturally gluten-free (when made with certified oats), rich in healthy fats and fiber, and endlessly versatile. Enjoy it as part of your daily meal plan or your next marathon fueling plan with guidance from a Spokane nutritionist offering customized nutrition plans through a dietitian private practice.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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How to Enjoy It

• Greek Yogurt Parfait: Layer granola with Greek yogurt and fresh fruit for a nutrient-packed breakfast.

• Smoothie Bowl: Blend frozen fruit, spinach, yogurt, or protein powder, then top with granola.

• Trail Snack: Pack in small bags for on-the-go energy during long runs or hikes.

Why It Fits into Your Customized Nutrition Plan

As part of a balanced approach to marathon nutrition or nutrition for endurance athletes, this homemade granola provides:

• Steady energy from complex carbohydrates

• Essential fats and micronutrients for recovery and hormone health

• Flexible portions to fit your individual fueling needs

Simple Granola

Ingredients:

Dry Ingredients

• 4 cups rolled oats

• 2 cups seeds of choice (sunflower and pumpkin work great)

  Wet Ingredients

• 1/3 cup coconut oil

• 1/3 cup pure maple syrup

• Pinch of salt

• Cinnamon to taste

• Optional: a dash of nutmeg

How To:

1. Preheat oven to 275°F.

2. Melt coconut oil and whisk with maple syrup, salt, and spices.

3. Combine oats and seeds in a large bowl. Stir in the wet mixture until evenly coated.

4. Spread on two baking sheets and bake for ~60 minutes, stirring every 15-20 minutes until golden brown and texture is mostly dry.

5. Let cool completely before storing.

BY: LORI LAVOIE MS, RDN, CDN

Banana Oat Muffins (gluten-free and dairy-free)

A Spokane Nutritionist’s High-Fiber Snack for Digestive Health and Athletic Performance

These wholesome muffins came about thanks to the ever-present bunch of overripe bananas on my kitchen counter. After many test batches, this version has become my go-to recipe for a naturally sweet, hearty, and nourishing snack that fits into a variety of customized nutrition plans.

They’re moist, dense without being heavy, and lightly sweetened with ripe bananas and a drizzle of honey. The best part? They’re simple and quick to make, perfect for busy mornings or post-workout refueling.

As a Spokane nutritionist and IBS dietitian, I love that these muffins work well for both gut-friendly meal plans and as part of a balanced marathon fueling plan.

How to Enjoy

These versatile banana oat muffins can be enjoyed in a variety of ways:

• Served warm for breakfast alongside scrambled eggs and sautéed greens

• Packed with Greek yogurt and berries for a balanced, meal-prepped breakfast

• Topped with semi-sweet chocolate chips for a naturally sweet, nutrient-dense treat

Why We Love Them

Nutritionally, these muffins are a powerhouse. They’re a rich source of fiber and healthy fats that support digestion, endurance, and steady energy. For endurance athletes, they make an excellent pre-run or post-training snack that provides both quick and sustained fuel.

Key nutrition highlights:

• Fiber-dense carbohydrates from bananas and oat flour for lasting energy

• Healthy fats from almond flour and avocado oil to promote satiety

• Naturally gluten-free and dairy-free for those with food sensitivities

As part of a customized nutrition plan through a dietitian private practice, these muffins can easily fit into a balanced approach to eating—whether you’re training for your next race or simply supporting your digestive health.

These banana oat muffins are proof that simple ingredients can make a big impact on both energy and well-being, making them a favorite for anyone focused on nutrition for endurance athletes and gut-friendly eating.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Gluten Free, Dairy Free Banana Muffin Recipe

Ingredients:

• 4 medium-sized bananas

• ¼ cup avocado or coconut oil (melted)

• ¼ cup honey

• 2 large eggs

• 1 tsp vanilla

• 1 cup almond flour

• 1 cup oat flour

• A scant 1/2 cup all-purpose gluten-free flour or regular all-purpose flour

• 1 tsp cinnamon

• 1 ½ tsp baking powder

• ½ tsp baking soda

• ½ tsp salt

• ½ cup semi-sweet or dark chocolate chips (optional)

How to:

1. Preheat the oven to 350 degrees and line muffin cups in a standard-size muffin tin.

2. Mash bananas with a fork or pastry cutter in a medium-sized mixing bowl

3. Whisk thoroughly with oil, honey, eggs, and vanilla.

4. In a smaller mixing bowl, combine dry ingredients until fully mixed and the lumps broken apart.

5. Stir into the wet ingredients until combined. For a more treat-like muffin, add chocolate chips here.

6. Divide evenly between 11-12 muffin cups and bake for 20-22 minutes or until muffins are slightly browned on top, spring back to the touch, and a toothpick inserted comes out clean.

7. Enjoy!

BY: LORI LAVOIE MS, RDN, CDN

The Power of Fiber: Gut Health Tips from a Spokane Nutritionist

How a High-Fiber Diet Supports Digestion, Gut Health, and Overall Wellness

As a Spokane nutritionist and IBS dietitian, I often tell my clients that fiber is one of the most underrated superstars of a healthy diet. Most people know it helps “keep things moving,” but fiber does so much more—especially for your gut. Whether you’re working with a dietitian private practice for customized nutrition plans, managing digestive concerns, or following a marathon fueling plan, understanding fiber is essential for nutrition for endurance athletes and overall gut health.

What Is Fiber?

Dietary fiber is a type of carbohydrate found in plant-based foods that your body can’t fully digest. Unlike other carbs, fiber passes through your digestive system mostly intact. There are two main types:

• Soluble fiber: dissolves in water, forming a gel-like substance.

• Insoluble fiber: adds bulk to stool and does not dissolve.

Both types are essential for gut health, digestive regularity, and overall wellness.

How Fiber Supports Gut Health

Nourishes Beneficial Gut Bacteria

Fiber serves as food for the trillions of bacteria in your gut microbiome. Prebiotic fibers specifically feed beneficial bacteria, supporting diversity and a balanced microbiome. A diverse microbiome promotes better digestion, immunity, and even mental well-being.

Supports Short-Chain Fatty Acid (SCFA) Production

When gut bacteria ferment fiber, they produce short-chain fatty acids like butyrate, acetate, and propionate. SCFAs:

• Reduce inflammation in the gut and body

• Strengthen the gut lining to prevent leaky gut

• Support immune function

Maintains Gut Barrier Function

Fiber helps protect the gut barrier, which includes epithelial cells, a mucus layer, and immune cells. Research shows low-fiber diets can degrade the mucus layer, increasing susceptibility to pathogens. SCFAs produced from fiber support this barrier and help maintain a strong, healthy gut lining.

Improves Bowel Regularity

• Insoluble fiber: adds bulk to stool, found in vegetables, whole grains, nuts, and legumes.

• Soluble fiber: absorbs water, found in oats, beans, lentils, and fruits, softening stools.

Together, they promote consistent bowel movements and prevent constipation.

Supports Healthy Digestion and Blood Sugar

Soluble fiber slows carbohydrate absorption, helping to stabilize blood sugar and prevent energy crashes. It also increases satiety, which can support weight management and reduce cravings—important for both everyday nutrition and marathon fueling plans.

Supports Cardiovascular Health

Fiber helps lower total and LDL cholesterol, supporting heart health. Soluble fiber binds cholesterol in the digestive tract and removes it before it enters the bloodstream.

Reduces Risk of Gastrointestinal Disorders and Colon Cancer

A high-fiber diet is linked to a lower risk of:

• Gastroesophageal reflux disease (GERD)

• Irritable bowel syndrome (IBS)

• Diverticulitis

• Inflammatory bowel disease (IBD)

• Colon cancer

Fiber supports gut bacteria that protect your colon and sweep potential carcinogens away.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Recommended Daily Fiber Intake

• Women: 25 grams per day

• Men: 38 grams per day

• Children: 14 grams per 1,000 calories consumed

Most people fall short, but working with a Spokane nutritionist or IBS dietitian can help you meet fiber goals through customized nutrition plans.

Who Benefits Most from Fiber

• People with constipation or irregular bowel movements

• Those managing blood sugar levels

• Individuals aiming to improve heart health

• Anyone pursuing weight management or satiety

When a Low-Fiber Diet May Be Needed

• During flare-ups of Crohn’s disease, diverticulitis, or ulcerative colitis

• For strictures or bowel obstructions

• After certain abdominal surgeries or treatments

Always work with a dietitian private practice or healthcare provider when adjusting fiber intake for medical reasons.

Fiber-Rich Food Sources

To optimize the gut health benefits of fiber, focus on a variety of fiber-rich foods from all categories. Here are some examples:

• Fruits: Apples (4g per medium apple), berries (8g per cup), pears (6g per medium pear), oranges (3g per medium orange), bananas (3g per medium banana)

• Vegetables: Broccoli (5g per cup, cooked), carrots (3.5g per cup, chopped), leafy greens (1-2g per cup, raw), Brussels sprouts (4g per cup, cooked), zucchini (2g per cup, cooked)

• Legumes: Lentils (15g per cup, cooked), chickpeas (12g per cup, cooked), black beans (15g per cup, cooked), kidney beans (13g per cup, cooked), edamame (8g per cup, cooked)

• Whole Grains: Oats (4g per cup, cooked), quinoa (5g per cup, cooked), barley (6g per cup, cooked), brown rice (3.5g per cup, cooked), whole wheat bread (4g per slice)

• Nuts and Seeds: Almonds (3.5g per ounce), chia seeds (10g per ounce), flaxseeds (8g per ounce), sunflower seeds (3g per ounce)

Need More Ideas:

Here are some high fiber recipes to try!

• Breakfast: Banana Coffee Oatmeal Bake

• Lunch: Quick and Spicy Tuna Quinoa Bowl

• Dinner: Miso Lime Shrimp Bowl

• Snack: Simple Granola

Final Thoughts

Fiber is more than just a digestive aid—it is a cornerstone of overall health. By nourishing gut bacteria, supporting bowel regularity, stabilizing blood sugar, and promoting heart health, fiber is essential for anyone seeking optimal wellness. Whether you’re training for a marathon or managing IBS, a high-fiber diet can be your gut’s best friend. Work with a Spokane nutritionist or dietitian private practice to create customized nutrition plans tailored to your unique needs.

BY: LORI LAVOIE MS, RDN, CDN

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References

1. Silva YP, Bernardi A, Frozza RL. The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication. Front Endocrinol (Lausanne). 2020;11:25. Published 2020 Jan 31. doi:10.3389/fendo.2020.00025

2. Morrison DJ, Preston T. Formation of short chain fatty acids by the gut microbiota and their impact on human metabolism. Gut Microbes. 2016;7(3):189-200. doi:10.1080/19490976.2015.1134082

3. Desai MS, Seekatz AM, Koropatkin NM, et al. A Dietary Fiber-Deprived Gut Microbiota Degrades the Colonic Mucus Barrier and Enhances Pathogen Susceptibility. Cell. 2016;167(5):1339-1353.e21. doi:10.1016/j.cell.2016.10.043

4. Parada Venegas D, De la Fuente MK, Landskron G, et al. Short Chain Fatty Acids (SCFAs)-Mediated Gut Epithelial and Immune Regulation and Its Relevance for Inflammatory Bowel Diseases [published correction appears in Front Immunol. 2019 Jun 28;10:1486. doi: 10.3389/fimmu.2019.01486]. Front Immunol. 2019;10:277. Published 2019 Mar 11. doi:10.3389/fimmu.2019.00277

5. Anderson JW, Baird P, Davis RH Jr, et al. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x

6. Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019;11(5):1155. Published 2019 May 23. doi:10.3390/nu11051155

7. Bingham SA, Day NE, Luben R, et al. Dietary fibre in food and protection against colorectal cancer in the European Prospective Investigation into Cancer and Nutrition (EPIC): an observational study [published correction appears in Lancet. 2003 Sep 20;362(9388):1000]. Lancet. 2003;361(9368):1496-1501. doi:10.1016/s0140-6736(03)13174-1

Heart Healthy Cherry Almond Chocolate Scones

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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February is Heart Health Month AND Valentines Day so I wanted to share a recipe that would be fun to make for Valentines Day that is also Heart Healthy!!

So, first of all, what makes a food heart healthy?

Generally, it has a high amount of fiber and is low on saturated fats. Of course having other cardio-protective nutrients, like anti-oxidants is great too!!

This recipe has all of those qualities!!

• The whole wheat flour and oats add more fiber than if we were to just use only white flour. Remember, whole grains are a great way to get fiber in!!

• The oil used is canola oil. I feel like canola oil gets a bad wrap, but if we look at the types of fats that are in canola oil, it is mainly made up of unsaturated fats (poly and mono) compared to saturated fats… which is a good thing for your heart!!

• Almonds are also high in unsaturated fats and low in saturated fats. These unsaturated fats can help increase your good cholesterol and decrease your bad cholesterol.

• Chocolate and cherries contain antioxidants. Anthocyanins, flavanols and catechins to be exact!! Antioxidants protect our cells which ultimately help keep us healthy!!

So, now for the recipe!!

Heart Healthy Cherry Almond Chocolate Scones

Ingredients:

• 1 cup white flour

• 1 cup whole wheat flour

• 1 1/4 cup oats

• 1/4 cup sugar

• 1 TBSP baking powder

• 1/2 tsp salt

• 1 egg

• 1/2 cup milk

• 1 tsp vanilla extract

• 1/2 cup canola oil

• 1/2 cup mix ins (I used almonds, dried cherries and mini chocolate chips)

How To:

1. Preheat oven to 400F

2. Combine dry ingredients in a bowl and mix well.

3. Combine wet ingredients in a bowl and mix well.

4. Make a well in the dry ingredients and pour the wet ingredients in. Mix until just combined.

5. Place spoonfuls of batter on a baking sheet (recipe should make 18-24)

6. Sprinkle to tops with sugar if desired

7. Bake for 5-7 minutes or until golden brown. Do not over bake!

8. Enjoy!

This can be made into a balanced snack by adding some protein!! I ate mine alongside greek yogurt mixed with peanut butter and raspberries!!

3 Ingredient Mug Cake

A Spokane Nutritionist’s Quick and Healthy Treat for Marathon Fueling, Customized Nutrition Plans, and Menopause-Friendly Meal Planning

Sometimes you want a warm, homemade treat but don’t have the time or want leftovers. This 3 Ingredient Mug Cake is perfect for those nights! It’s fast, easy, delicious, and can even fit into your marathon fueling plan or daily meal plan if you’re a nutrition-conscious endurance athlete.

This mug cake is naturally sweetened with banana, making it a simple and wholesome option that supports healthy eating habits recommended by dietitian private practices. It’s also a versatile choice for those navigating nutrition choices during menopause or following a perimenopause meal plan, as it’s easy to prepare and portion-controlled.

Why You’ll Love This Mug Cake

• Quick and easy, perfect for busy mornings or nights

• Naturally sweetened with banana, supporting balanced blood sugar

• Portion-controlled to avoid leftovers

• Suitable for endurance athletes as a small energy boost

• Works for customized nutrition plans, including perimenopause meal plans and nutrition for menopause

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Tips from a Spokane Nutritionist

• Add a pinch of cinnamon or vanilla extract for extra flavor

• Top with a dollop of nut butter for additional protein

• Use certified gluten-free oats if needed

Enjoy this simple, satisfying treat as part of your daily meal plan, pre-run snack, or anytime you need a quick dessert. A dietitian can also help tailor this recipe to fit your specific nutrition goals, whether you are training for a marathon or focusing on menopause nutrition.

3 Ingredient Mug Cake

Ingredients:

• 1 small ripe banana

• 1 egg

• 2 TBSP unsweetened cocoa powder

How to:

1. Add banana to a large mug and mash until mostly broken down.

2. Mix in egg and cocoa powder and stir until everything is fully combined into a batter-like consistency.

3. Microwave for 60-75 seconds. Batter should look cooked through and have a cakey texture.

4. Add your favorite toppings!! (Mine are peanut butter and chocolate chips!!)

*Note: use a large mug because the cake will puff up when it cooks and you don’t want it to spill over!

*Note: the riper the banana, the sweeter the cake!

Nutrition information: Calories: 185, Carbs: 29g, Fat: 6g, Protein: 9g

I hope you enjoy this as much as I do!!

Oat Pancakes- My Go-To Snack

If you guys haven’t figured this out yet, I am all about snacks!! I love snacks but often find myself in snack ruts, as I know many of you do too. So… I wanted to share one of our favorite go-to snacks!! Kevin created this idea and with plain oats and then we took it to the next level with RXBar Oatmeal!! And just a caveat… we call these patties, I called them pancakes for this blog, but really… I am not sure what to call them!!

Before I dive in, I just want to tell you why this snack packs a punch.

• Oats are a complex carb that is high in fiber, so you will find the energy lasting longer

• As I mentioned in the point above, oats have a lot of fiber, which is something we all need a decent amount of! Whole grains (including oats) are a great way to get fiber (along with fruits, vegetables, nuts and seed!)

• The RXBar Oatmeal has protein added in PLUS you add protein from the Greek Yogurt which makes this a high protein snack

• And finally, the number 1 reason why I love this snack… it is delicious!

Oat Pancakes (patties, or whatever you want to call them)

Ingredients:

• 1 container of RXBar Oatmeal, any flavor

• 1 TBSP nut butter

• 1/2 banana

• 1/3 cup Greek Yogurt

• cinnamon

How to:

1. Mash banana in a bowl. Take 3/4 of the banana and mix it in with the RXBAr Oatmeal and nut butter

2. Heat a pan and transfer oats to the pan. Flatten and form into a round disc.

3. While it is cooking, mix the other 1/4 of the banana with Greek Yogurt and cinnamon.

4. Once the pancake is browned, flip and cook the other side until that side is browned.

5. Serve pancake with yogurt mixture.

Note: this can be made with a 1/3 cup normal oats

These can be eaten without the yogurt as a pre-workout snack and with the yogurt as an everyday snack or a post-workout snack.

No Bake Pre-Workout Cookies

Hey y’all!

It’s been a minute, but I’m still here and wanted to share a fun snack recipe with you guys!

Our official training is starting this week for St George 70.3. We are keeping our fingers crossed that the race will happen. I’m sure you’ve experienced this in the last year too… you have to keep unwavering optimism to keep up your motivation to train, or else I find it too easy to just let time pass by!

Anyways, with the start of a new training season, I am always looking for fun pre-workout snacks! You all probably know I am a huge RX Bar fan, but sometime I feel like I just wanna mix it up!!

This recipe is delicious and easy and can be easily stored! It is mainly carbs to give you good and long lasting energy. Everything an endurance athlete needs in a snack :-)

No Bake Pre-Workout Cookies

Makes 24 cookies

Ingredients:

• 2 ripe bananas, mashed

• 1 cup dark chocolate chips

• 1/4 cup peanut butter

• 1 TBSP chia seeds

• 1 TBSP cocoa powder

• 1 TBSP maple syrup or honey

• 1/4 cup almond milk

• 1/8 tsp salt

• 2 cups rolled oats

How to:

1. In a medium pan over low heat, combine mashed bananas, chocolate chips, peanut butter, chia seeds, cocoa powder, maple syrup/honey, almond milk and salt. Heat for 2-3 minutes or until melted and just beginning to bubble.

2. Remove from heat and stir in oats until completely coated.

3. Spoon rounded tablespoons of dough onto a plate or sheet pan lined with parchment paper. Chill cookies until solid, then enjoy!

4. Store leftover cookies in the fridge for up to 1 week or in the freezer for up to 3 months.

Nutrient Info: 1 cookie 100 calories, 4.9g fat, 12.6g carb, 2.2g protein

For athletes: this is a great pre-workout snack

For everyone else: to make this an energizing balanced snack, add a protein!

Monster Granola Bars

YUMMMMM! These were fun to make and even better to eat!!! I actually bit into these and thought to myself, these could be a dessert… thats how good they are!! Plus, if you are like me a love to bake, it is a good way to get your baking fix in!

The nutrient breakdown of these make them a great pre-workout snack because of the quick and slow carbs. They also have some fat and a bit of protein which will help the energy last longer.

If you are wanting to utilize them as an everyday snack, pair with a piece of fruit and a hard boiled egg and it will be a well balanced snack that will provide great lasting energy!

Monster Granola Bars

Ingredients:

• 1/2 cup peanut butter

• 1/4 cup honey

• 1/8 cup avocado oil (or melted coconut oil)

• 3/8 cup unsweetened applesauce

• 1/2 cup whole wheat flour

• 1 tsp vanilla

• 1/2 tsp baking soda

• 2 cups oats

• 1/2 cup dark chocolate chips

• 1/4 cup raisins

How to:

1. Preheat oven to 350F. Line an 8x8 pan with parchment paper.

2. Combine peanut butter, honey, oil, applesauce and vanilla in a medium bowl. Mix well.

3. Add the flour, baking soda, oat. Mix to combine.

4. Mix in chocolate chips and raisins

5. Transfer to the 8x8 pan and press down so it is evenly distributed.

6. Bake for 18-20 minutes, or until golden brown. Let cool before you take it out of the pan.

7. Remove from the pan and cut into equal portions.

8. If you will be eating right away, store in refrigerator. If you will be storing them for snacks to grab over the next couple of months, wrap each individually in foil and stir in the freezer.

Loaded Veggie Hummus Dip

This season is filled with parties and potlucks!! This is an awesome appetizer to bring to a party to ensure you are getting vegetables and protein!! You could also make this and keep it around to snack on throughout the week.

One note to make about this recipe is to drain the yogurt slightly before adding it in. After this has sat for a bit, it can get a little watery, but draining the yogurt should help this problem!

Loaded Veggie Hummus Dip

Ingredients:

• 1 16 oz container of favorite hummus

• 1 cup plain Greek yogurt, slightly drained

• 1/4 cup diced chives, divided

• 1/2 cup sliced scallions

• 1/2 cup sliced Kalamata olives

• 1+ cup diced radishes

• 1 orange bell pepper, diced

• 1 yellow bell pepper, diced

• 1 red bell pepper, diced

• 1 cucumber, diced

• 1+ cup tomatoes, diced

• salt and pepper to taste

How to:

1. Combine Greek yogurts with 2 TBSP diced chives and refrigerate

2. Chop all vegetables and olives, and place in a large bowl. Mix and season with salt and pepper.

3. Layer hummus around the bottom of a pie dish or 9x9 square dish. Place Greek yogurt and chive mixture on top of the hummus and spread into an even layer.

4. Place vegetables on top of the yogurt layer. Top with the remaining chives.

5. Serve with whole wheat or rice crackers.

Banana Coffee Oatmeal Bake

I have been trying to expand my breakfast recipe book to provide more options to my clients and this one is a perfect fit!! We had friends visiting and I made this to have available for an easy breakfast. I also hard boiled some eggs for the side. It was so easy and was a hit!!

With anything oatmeal based, I try to add protein where I can to make it a more balanced meal. You’ll see Greek yogurt in this recipe for that reason. Also, like I said, having eggs on the side is a great addition too!

Here is the recipe:

Banana Coffee Oatmeal Bake

Ingredients:

• 3 cups dry oats

• 2 tsp baking powder

• 1/2 tsp salt

• 1 TBSP cinnamon

• 1/2 cup almond butter

• 2 tsp vanilla extract

• 3/8 cup applesauce

• 1/8 cup maple syrup

• 2 eggs

• 1/2 cup unsweetened almond milk

• 1/2 cup Greek yogurt

• 1/2 cup coffee

• 4 ripe bananas, mashed

How to:

1.   Preheat oven to 350F

2. Mix oats, baking powder, salt and cinnamon in a bowl

3. In a large bowl, mash bananas and stir in almond butter. Add vanilla, eggs, applesauce, maple syrup, almond milk, yogurt, and coffee. Add oat mixture and mix well.

4. Spread in a 9x13 pan and bake for 30 minutes, or until cooked through.

5. I separated into 9 servings. Store in the refrigerator in an airtight container!

Healthy Molasses Raisin Bars

We are training for a half Ironman and currently both feel like we are way hungrier than normal! I am trying to keep our snack supply stocked with fun and different options, and these have been a perfect addition! I rarely use molasses, so it has been a nice change in taste. These bars came out more looking like cake BUT that makes them even more fun to snack on!! Here is how to make them:

Ingredients:

• 1/2 cup oats

• 1/2 cup pecans

• 3/4 cup raisins

• 2/3 cup whole wheat flour

• 1/3 cup protein powder

• 2 TBSP flax meal

• 3/4 tsp baking powder

• 1/4 tsp baking soda

• 1/4 tsp salt

• 1 large egg

• 1/2 cup milk

• 1/8 cup molasses

• 1/8 cup unsweetened applesauce

• 2 TBSP coconut oil, melted

• 1 tsp vanilla extract

How to:

1. Preheat oven to 325F

2. Place oats, pecans, raisins and nuts in a food processor and pulse until coarsely chopped. Transfer to a bowl.

3. Add flour, protein powder, flax meal, baking powder, baking soda, and salt to the oat mixture.

4. In a separate bowl, whisk eggs, milk, molasses, applesauce, and oil. Add to oat mixture. Combine well.

5. Cover an 8x8 with foil or parchment paper and spray with cooking spray. Spread mixture evenly in pan.

6. Cook for 25-28 minutes, or until edges are browned and a toothpick is clean when inserted.

7. Once cooled, divide into 9 slices. Store in the refrigerator (if you’ll be eating them quickly) or the freezer if you’ll be eating them more slowly.

8. Enjoy!

Chocolate Cherry Energy Balls

Okay guys, I’m obsessed with energy bites. I honestly had an idea in my mind that they weren’t the best snack because they had so much honey in them, but since I have learned to balance the honey with applesauce I am ALL ABOUT THEM ENERGY BITES!!! This recipe is a variation of my Chocolate Pistachio Energy Bites, but have a cherry flair :-) I have cherries on my radar right now because tart cherries are really great for recovery from endurance exercise. Some athletes drink tart cherry juice daily. I haven’t tried that yet, but have been thinking more about how to incorporate cherries into my diet. Check this fun recipe out!!

Tart Cherry Energy Bites

Ingredients:

• 1/2 cup almonds

• 1/4 cup pistachios

• 1/4 cup pumpkin seeds

• 1/2 cup coconut flakes

• 1/4 cup coconut or oat flour

• 3/4 cup almond butter

• 1/2 cup cocoa powder

• 2 TBSP honey

• 6 TBSP unsweetened applesauce

• 1/2 tsp vanilla

• 1/4 cup unflavored protein powder

• 1/3 cup chopped tart cherries

How to:

1. You can pick any assortment of nuts and seeds, but aim for about 1 cup total. Stick nuts and seeds in a food processor and process until fairly well ground.

2. Mix with all other ingredients. Combine well. You may have to use your hands.

3. Make into 24 bite sized balls.

4. I store mine in a large bag in the freezer. If you are wanting to eat them from the freezer, microwave them for 10 seconds first!

Chocolate Muesli Protein Bars

Kevin and I are currently training for a Half Ironman. We have done one before and always have some sort of big training goal for the summer, but this summer in particular, we both seem to be SO hungry!! I have taken it on to make snacks that we can both easily grab and be fueling for us during this time. I had saved a recipe similar to this years ago on my computer and dug it up as a possible easy snack idea. It has been just that!! All you have to do is buy some pre-made muesli, and add some mix-ins to it and bake it!! SO simple and it has been such a fun change of pace for us. Whether you are training or just looking for a fun and different snack, I encourage you try these!!

Chocolate Muesli Energy Bars

Ingredients:

• 1 cup unsweetened almond milk

• 2 TBSP honey

• 6 TBSP unsweetened applesauce

• 1 ripe banana, mashed

• 2 TBSP chia seeds

• 1 tsp cinnamon

• 3 cups Muesli (I used Trader Joes Muesli)

• 2 scoops protein powder (I generally choose unflavored)

• 1 TBSP cocoa powder

• 1/2 cup sliced almonds (measure once cut)

• 1/4 cup uncooked quinoa

• 1/4 cup chocolate chips (optional)

How to:

1. Preheat oven to 350F.

2. Combine almond milk, honey, applesauce and mashed bananas.

3. In a separate bowl, combine remaining ingredients.

4. Once mixed, mix them together.

5. Spray a 9x13 pan and pour mixture into pan. Flatten and spread evenly. Cook for 20-25 minutes, or until middle looks cooked.

6. Let cool. Then cut into 9 servings.

7. *I wrap them individually in foil and stick them in the freezer. They will be thin and will thaw out quickly!

High Protein Lemon Blueberry Muffins

Right around this time every year I start craving lemon blueberry goodies. This is unintentional, but if you look at my Pinterest boards, it is definitely a pattern!! This year I was in search of a healthy lemon blueberry snack and found these lovely muffins! I love a couple things about these muffins

1. They are simple: just 5 ingredients!

2. They are balanced: they have a good amount of carbs, proteins and fats

3. They are delicious!

Protein Packed Lemon Blueberry Muffins

Ingredients:

• 6 eggs

• 2 1/2 cups rolled oats

• 1 (6oz) container of Vanilla Greek Yogurt

• 1 (4oz) container blueberries, washed

• Juice and zest of 1 lemon

How to:

1. Preheat oven to 350F.

2. Place paper cups in muffin tins (or spray with non-stick)

3. Place all ingredients except the blueberries in a food processor and blend until smooth.

4. Once blended, fold in blueberries.

5. Pour evenly into muffin tins. Bake for 20-25 minutes, or until a toothpick can be inserted into the muffins and come out clean.

6. Store for a week in the refrigerator, or for a couple months in the freezer.

Healthy Sweet Potato Muffins

The 4th week of the CrossFit Open is upon us, and I wanted to find a carb heavy snack to eat before my workout! This one is a real winner!! Here are some highlights:

• The sweet potatoes give this muffin carbs, but slower digesting carbs, so they are great to have at least an hour before your workout.

• This is sweetened with a little bit of maple syrup- but mainly banana and applesauce- both of which have some fiber, so provide quick but lasting energy.

• Oats and oat flour also are great sources of carbohydrates, but do have fiber and protein which make this muffin well balanced.

• Seeds add fat and protein to this muffin, which again make it more balanced.

This muffin is great for workout fuel, but in order to best utilize it, I suggest eating it at least an hour before your workout. The fiber, protein and fat in the muffin will ramp up your glycogen stores and provide long lasting energy BUT these components can also be difficult to digest if eaten right before you raise your heart rate which can lead to digestion issues… not what you want as your are burpeeing over the bar :-)

Here is how to make them:

Sweet Potato Muffins

Ingredients:

• 2 cups mashed sweet potatoes (I baked them in the oven earlier this week, so I could scoop and mash them for this recipe)

• 2 ripe bananas, mashed

• 2 TBSP vanilla extract

• 1 TBSP almond butter

• 1 tsp baking powder

• 1 tsp baking soda

• 1 TBSP cinnamon

• 1 tsp pumpkin pie spice

• 1 2/3 cup unsweetened almond milk

• 2 TBSP maple syrup

• 3 TBSP unsweetened applesauce

• 1 1/2 cup oats

• 1 cup oat flour (take 1 1/4 cup oats and place them in the food processor until powdered)

• 1/2 cup ground flax seed

• 1/4 cup chia seeds

• 1/4 cup pumpkin seeds

How to:

1. Preheat oven to 350F

2. Mix mashed sweet potato and mashed bananas together in a bowl. Add vanilla and almond butter and mix well.

3. Add baking powder, baking soda, cinnamon and pumpkin pie spice. Mix well.

4. Then add almond milk, maple syrup and applesauce and mix to combine.

5. Add oats, oat flour, flax, chia and pumpkin seeds.

6. Mix until well combined.

7. Place muffin cups in your muffin tin and fill each about 2/3 full. This should make 24 muffins.

8. Place in oven for 30 minutes total, spinning if necessary.

9. Let cool and then wrap in plastic wrap or tin foil and store in refrigerator for 2 weeks for freezer for longer.

*I only had 1 muffin tin so made the rest into bars by placing them in an 8x8 greased pan and cooking them for a total of 35 minutes.

More Energy Bites

I love making and eating these little bites!!

A couple tips:

• buy A LOT of almond butter before you start. Also, make sure you have all the ingredients, because I am prone to realizing I am missing one in the midst of making these.

• Freeze them when you are done. They will last longer.

• Use applesauce and a little bit of honey, instead of all honey

• Pick a protein powder that is unflavored.

You may have to dedicate a chunk of time aside if you want to make all of these, BUT then you’ll be set for snacks for a while!!

Oatmeal Raisin Bites

Ingredients:

• 2 cups oats

• 1/2 cup protein powder

• 1/4 cup chia seeds

• 1 heaping tsp cinnamon

• pinch of salt

• 1 cup almond butter

• 2 TBSP honey

• 6 TBSP applesauce

• 1 tsp vanilla

• 1/2 cup raisins

How to:

1. Heat almond butter and honey in a microwave safe bowl for 20-30 seconds, or until warm.

2. Mix all ingredients in a large bowl until combined.

3. Form into 24 balls and place on a plate and then in the freezer. Once frozen, store in an airtight container or bag in the freezer.

Chocolate Coconut Pistachio Energy Bites

Ingredients:

• 1 cup shelled pistachios

• 1/2 cup unsweetened coconut flakes

• 1/4 cup coconut flour (or oat flour)

• 1/2 cup dark cocoa powder

• 3/4 cup almond butter

• 2 TBSP honey

• 6 TBSP applesauce

• 1/2 tsp vanilla

• 1/4 cup protein powder

How to:

1. Pulse the pistachios in a food processor until chopped into fine pieces.

2. Mix all ingredients together in a large bowl. It may feel like it won’t mix, but keep working at it and it will all come together.

3. Make into 24 balls and place on a plate and then in the freezer. Once frozen, place in an airtight container or bag and freeze until ready to eat.

Fig Newton Energy Bites

Ingredients:

• 15 figs

• 7 dates

• 3/8 cup almond butter

• 3/4 cup oats

• 1/4 cup protein powder

• 2 TBSP flax meal

• 1/2 tsp cinnamon

• 1 tsp vanilla

How to:

1. Place all ingredients in a food processor and pulse until it starts to form together.

2. Form ingredients into 18 balls. You may find that you’ll have to pack the mixture tight to make it stay together.

3. Place balls on a plate and stick in the freezer. Once frozen, place in an airtight container or bag and stick back into freezer until ready to enjoy!

I hope you enjoy these as much as we do!

The Healthiest Granola

I was on the hunt for a granola with no added sugar, which is extremely hard to come by, BUT I have found one and perfected it. This is something we ALWAYS have in our pantry. We will use it on yogurt, on smoothie bowls, with milk, and sometimes I’ll grab a quick handful if I’m hungry!!

What I love about it:

• It is simple and easy to make

• It tastes simple, so can be used on a lot of different things

• NO ADDED SUGAR!!!

• It is a fun way to get a variety of nuts and seeds in

Once you make it, you’ll feel the same :-)

The Best Simple Granola

Ingredients:

• 1 cup almonds, chopped

• 1 cup cashews, chopped

• 1 cup walnuts, chopped

• 1 cup sunflower seeds

• 1 cup pumpkin seeds, chopped

• 1 cup raisins

• 3 cups oats

• 2 TBSP cinnamon

• 1 tsp ginger

• 1 cup unsweetened applesauce

• 1/4 cup coconut oil, melted

How to:

1. Preheat the oven to 350F

2. Roughly chop almonds, cashews, walnuts, and pumpkin seeds.

3. Place nuts and seeds in a large bowl with oats and spices.

4. Melt coconut oil in a microwave safe bowl. Mix into nut and seed mixture with applesauce.

5. Mix until well combined. Place on a baking sheet lined with parchment paper or a Silpat.

6. Cook for 35-45 minutes total, mixing every 15 minutes. In the final 15 minutes, mix in the raisins.

7. Let cool and store in an airtight container.

**You can add the raisins in earlier, we find that they get too hard if they cook the whole time.